Running trainer discusses strategies for simplifying the running experience
Running an ultramarathon requires dedication, consistency, and a solid foundation built on the right training methods. Here are some key tips from certified ultramarathon coach Katelyn Tocci and other experienced coaches to help beginners embark on their ultramarathon journey safely and effectively.
Consistency is Crucial
Regular running, even if slow or short, builds your base and helps develop endurance and mental toughness. For beginners, using a walk-run method (e.g., 1 minute running, 1 minute walking intervals) is effective to gradually build up endurance without injury.
Follow the 80/20 Rule
About 80% of your runs should be at an easy, comfortable pace to build aerobic endurance and reduce injury risk. The remaining 20% should be higher quality workouts like tempo runs and interval sessions to build speed and fitness.
Strength Training Matters
Strength training is essential alongside running. Focus on exercises that improve leg strength and core stability, which support running efficiency and reduce injury risk. Work on bodyweight exercises or light weights regularly to enhance muscular endurance.
Periodize Your Training
Build gradually with planned phases of increasing volume and intensity, then taper before your race. Avoid excessive "junk miles" (running miles that don't contribute meaningfully to your training goals).
Include Hill Sprints or Trail Runs
Incorporate hill sprints or trail runs as part of your training to develop strength, improve running economy, and prepare for varied terrain common in ultras.
Prioritize Recovery
Allow your body time to adapt through proper rest, sleep, and nutrition, and incorporate cool-downs after hard training sessions to support recovery and reduce soreness.
Be Prepared for Race Day Challenges
Prepare mentally and physically for race day challenges such as weather changes, hydration, and nutrition strategies during ultras.
The Benefits of Having a Run Coach
Having a run coach can make running feel easier, as they can adapt plans to individual circumstances and provide advice on training and fueling.
Enjoy the Journey
Lastly, don't forget to enjoy the journey! Listening to music or a podcast during runs can make them more enjoyable. Pay attention to your body and take rest days when needed to prevent burnout.
By following these tips, beginners can set themselves up for success in ultramarathon training, improving steadily and reducing injury risk. Happy running!
- To build a solid foundation for an ultramarathon, incorporate cardio workouts with regular running, even if they're slow or short.
- When creating your training schedule, prioritize strength training to improve leg strength and core stability, supporting running efficiency and reducing injury risk.
- Fitness-and-exercise regimens should adhere to the 80/20 rule where 80% of runs should be at a consistent, comfortable pace, while the remaining 20% can consist of higher-quality workouts like tempo runs and interval sessions.
- Incorporate science-backed methods like periodization, where training phases gradually increase in volume and intensity, followed by tapers to minimize injury risk before race day.
